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We run the same programming at all locations, separated into two programs. Fitness and Sport. Some days they are the same, while others they differ, in either load, time domain or complexity of movement. This ensures that we are able to give all of our members a workout suited towards their needs regardless of skill level.

MONDAY WOD

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MON-FITNESS

Front Squat @32x1

5-5-5-5-5

+

“Hold On Loosely”

7 Minute AMRAP

5 Wall Balls s(20/14) f(14/10)

10 Abmat Situps

10 Wall Balls

10 Abmat Situps

15 Wall Balls

etc…

more
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MON-SPORT

Front Squat @32x1

5-5-5-5-5

+

“Hold On Loosely”

7 Minute AMRAP

5 Wall Balls s(20/14) f(14/10)

10 Abmat Situps

10 Wall Balls

10 Abmat Situps

15 Wall Balls

etc…

more

TUESDAY WOD

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TUES-FITNESS

“Bad and Boujee”

5 Sets - 3 Minute AMRAP

20/15 Cal AB (Buy In)

7 Elevated Ring Rows

7 HSPU s(strict)

***rest 3 minutes b/t sets***

more
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TUES-SPORT

“Bad and Boujee”

5 Sets - 3 Minute AMRAP

20/15 Cal AB (Buy In)

7 Elevated Ring Rows

7 HSPU s(strict)

***rest 3 minutes b/t sets***

more

WEDNESDAY WOD

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WED-FITNESS

“Weightlifting Wednesday”

E2M for 20 Minutes:

2 Hang Power Snatches

***add weight each set***

“Washboard Wednesday”

“V-Up Annie”

For Time:

25-20-15-10-5

V-Ups

Double Unders 2x

more
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WED-SPORT

“Weightlifting Wednesday”

E2M for 20 Minutes:

2 Hang Power Snatches

***add weight each set***

“Washboard Wednesday”

“V-Up Annie”

For Time:

25-20-15-10-5

V-Ups

Double Unders 2x

more

THURSDAY WOD

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THURS-FITNESS

“Prime”

8 Sets - For Time

12/9 Cal Row

5/3 C2B Pullups s(3/2 Bar Muscle Ups)

5 D-Ball Squat Cleans f(70/50) s(100/70)

***rest exactly 1 minute b/t sets***

more
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THURS-SPORT

“Prime”

8 Sets - For Time

12/9 Cal Row

5/3 C2B Pullups s(3/2 Bar Muscle Ups)

5 D-Ball Squat Cleans f(70/50) s(100/70)

***rest exactly 1 minute b/t sets***

more

FRIDAY WOD

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FRI-FITNESS

“Y Tho?”

3 Sets - 7 Minute AMRAP

800m Run (Buy In)

8 Burpees to Plate

12 DB Snatch s(70/45) f(45/25)

***rest 3 mins b/t sets***

more
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FRI-SPORT

“Y Tho?”

3 Sets - 7 Minute AMRAP

800m Run (Buy In)

8 Burpees to Plate

12 DB Snatch s(70/45) f(45/25)

***rest 3 mins b/t sets***

more

SATURDAY WOD

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SAT-FITNESS

“I Like to Party”

25 Minute AMRAP - Teams of 3

40 Synchronized Toes to Bar f(abmat situps)

50 Synchronized Wall Balls s(30/20) f(20/14)

60 Cal Row ***break up however you want***

more
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SAT-SPORT

“I Like to Party”

25 Minute AMRAP - Teams of 3

40 Synchronized Toes to Bar f(abmat situps)

50 Synchronized Wall Balls s(30/20) f(20/14)

60 Cal Row ***break up however you want***

more